CrossFit
For load:
Push Press 5-5-3-3-3
(rest as needed)
AMRAP 20:00
400m Run
Pull-ups
(score is total pull-ups)
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CrossFit Competitor
For total time:
Sub-1:25/500m for as long as possible
Rest 3 minutes
Sub-1:30/500m for as long as possible
Rest 3 minutes
Sub-1:35/500m for as long as possible
Rest 3 minutes
Sub-1:30/500m for as long as possible
Rest 3 minutes
Sub-1:25/500m for as long as possible
(women add :15 to 500m pace)
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Weightlifting
Snatch Pull + Hang Snatch (bk)
65% 1+2, 1+2
70% 1+2, 1+2
75% 1+1, 1+1, 1+1, 1+1
Power Clean + Power Jerk
70% 1+2, 1+2, 1+2, 1+2
Back Squat
75% 2×3
80% 2×2
75% 1×4
Bent Lateral Raise
4×10 -choose weight-
Strict toes to bar
4×10
